Workouts For Women At The Gym
10
Workouts For Women At The Gym Workouts For Women At The Gym
-
Upload
mp45-program -
Category
Healthcare
-
view
1.133 -
download
1
Transcript of Workouts For Women At The Gym
Workouts For Women At The Gym
Workouts For Women At The Gym
Workouts For Women At The Gym
Every Women on Earth want a perfect & sexy body, but due to lack of time, they do not have much time to go gym for workout, but if they have a proper gym workout schedule according to their work out, then there have many chances for her to go gym for exercises.
Monday ( Legs & Butt )
➢ Wide Stance Bodyweight Squat: 3 sets x 10 reps
➢ Wide Stance Barbell Squat: 5 sets x 12 reps
➢ Warm Up Stationary Lunges: 3 sets x 20 reps
➢ Leg Press: 3 sets x 12 reps➢ Warm Up Glute Bridge:
3 sets x 20 reps➢ Glutes Kickback: 4 sets x 20 reps
Tuesday (Upper Body + Cardio)
● Low Intensity Cardio: 15-20 minutes. (Max 6/10 effort)
● Wide-Grip Lat Pulldown: 3 sets x 12 reps
● Dumbbell Bicep Curl: 3 sets x 12 reps
● Dumbbell Shoulder Press: 3 sets x 12 reps
● Seated Cable Rows: 3 sets x 12 reps● Push Ups: 3 sets x 10 reps
Wednesday (Abs & Lower Back)
● High Intensity Cardio:
10-15 minutes● Warm up Bicycle Crunches:
3 sets x 20 reps ● Crunches: 3 sets x 20 reps● Back Hyperextensions:
3 sets x 20 reps● Oblique Crunches: 4 sets x 12 reps ● Single Leg Raises: 4 sets x 12 reps
Thrusday ( Calves & Butt )
Stationary Lunges: 3 sets x 20 reps
Glute Bridges: 3 sets x 20 reps
Stiff-Legged Barbell Deadlift:
: 3 sets x 12 reps
Glutes Kickback: 4 sets x 20
Standing Calf Raises:
3 sets x 20 reps
Calf Press on Leg Press:
3 sets x 12 reps
Friday (Upper Body)
● Low Intensity Cardio: 15-20 minutes ● Chest Press Machine:
3 sets x 12 reps● Standing Barbell Shoulder Press:
3 sets x 12 reps● Dumbbell Bicep Curl:
3 sets x 12 reps● Side Lateral Raise: 3 sets x 12 reps● Tricep Dips: 3 sets x 20 reps● Push Ups: 3 sets x 10 reps
Friday (Upper Body)
● Low Intensity Cardio: 15-20 minutes ● Chest Press Machine:
3 sets x 12 reps● Standing Barbell Shoulder Press:
3 sets x 12 reps● Dumbbell Bicep Curl:
3 sets x 12 reps● Side Lateral Raise: 3 sets x 12 reps● Tricep Dips: 3 sets x 20 reps● Push Ups: 3 sets x 10 reps
MP45MP45 is dealing with giving online Gym Workout Plan to women for lost weight, ripped body and all. Any women can try this program to reduce extra fat. This is the best and simple way for you to lose weight at the gym. You can buy this program through the official website.
